Sleepiness Nhs

By | March 24, 2017

Sleep Better with These 5 Natural Sleep Remedies

Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish

this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at

those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:

Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.

As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.

I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.

Narcolepsy

The main thing was I just startedfalling asleep randomly. When I was younger, I used to be ableto fall asleep in the car easily, but it was one of those things you don'tnotice or pay much attention to. But that was the main thing,the sleep attacks. Narcolepsy is a conditionwhere the brain loses its ability. .to control the switchbetween being asleep and being awake. All animals need to sleep. But narcoleptic patientshave lost the ability

to get into deep sleepand stay asleep. The sleep's fragmented and broken up. The consequence of thatis the following day, they're very, very tired and thepressure to sleep then builds up. Phenomena normally associatedwith sleep and sleepiness intrude into normal daytime activities. The first symptoms I started to notice was feeling a lot more tiredthan I usually do during the day

and falling asleep at random points. Sleep paralysis was another one. Waking up in the morning and not beingable to move was quite disorientating and kind of scary, to be honest. There is a genetic predispositionto narcolepsy. Certain genes have been identified that are far more commonin patients with narcolepsy. That said, having those genes, you'remore likely not to have narcolepsy

than to have it. The incidence in the general population is between one in 2,000and one in 5,000, but up to a third of ushave these genes. It happened pretty much anywhere. It would happen while I was eatingmy dinner or in the shower or at college in a lesson. It did get to be a bit of a problem,really,

because I was falling asleep at schoolat lot more than, well, anyone would, so I was missing out on a lot of work. Treatments for narcolepsyhave improved in recent years. Traditionally, they centre around drugsto promote wakefulness, stimulants, initially amphetaminesand amphetaminelike drugs. But more recently, drugs that are muchsafer and much less addictive that also promote wakefulnessare available. I get a good night's sleep

and then take my tablets in the morningand another one in the afternoon. I'm usually sleep attackfreethroughout the day which is a lot betterthan it used to be. The support of my friendsand family was a major factor in it. Obviously, you do have bad days where you think, quot;The world's againstme,quot; and everything like that. But if you've gotsome really good people behind you, then that makes a big difference.

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